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Diabetes Food List: What to Eat and What to Limit
This master list brings together every food in the encyclopedia and how it behaves for blood sugar. Rather than a simple "yes/no", each food is rated across three control levels, because a portion that is fine when your HbA1c is well controlled may need trimming when it is high.
Introduction Matching Foods Why This Matters Related Topics & Categories
Introduction
This master list brings together every food in the encyclopedia and how it behaves for blood sugar. Rather than a simple "yes/no", each food is rated across three control levels, because a portion that is fine when your HbA1c is well controlled may need trimming when it is high.
Matching Foods
1374 foods currently match this topic, sorted to help you scan quickly.
Food Category Carbs / 100 g Safety Portion (well-controlled)
Vegetable soup Grains & Starches 3.6 g Lower impact about 300 g Vegetarian meatloaf or patties Meat, Poultry & Fish 8 g Lower impact about 56 g Wafer plain Sweets & Sweeteners 65 g Lower impact about 20 g Waffle cone ice cream Sweets & Sweeteners 36 g Use caution about 67 g Waffle plain (cooked) Sweets & Sweeteners 45 g Use caution about 53 g Waffle with chocolate syrup Sweets & Sweeteners 55 g Use caution about 44 g Waffle with Nutella Sweets & Sweeteners 52 g Use caution about 46 g Waffles, buttermilk, frozen, ready-to-heat Grains & Starches 41.1 g Lower impact about 39 g Waffles, chocolate chip, frozen, ready-to-heat Grains & Starches 45.7 g Needs care about 53 g Waffles, gluten-free, frozen, ready-to-heat Grains & Starches 43.1 g Lower impact about 45 g Waffles, plain, frozen, ready-to-heat Grains & Starches 43 g Lower impact about 28 g Waffles, plain, prepared from recipe Grains & Starches 32.9 g Lower impact about 28 g Walnuts Sweets & Sweeteners 14 g Lower impact about 30 g Warbat no syrup Sweets & Sweeteners 27.8 g Needs care about 86 g Warbat with syrup Sweets & Sweeteners 36.5 g Use caution about 66 g Watermelon Fruits 7.6 g Lower impact about 225 g Watermelon juice Beverages 7 g Needs care about 286 g Watermelon, raw Fruits 7.6 g Lower impact about 154 g Watermelon, seedless, rind only, raw Fruits 4.2 g Lower impact about 100 g Wendy's beef burger Meat, Poultry & Fish 17.3 g Needs care about 173 g Wendy's fried chicken sandwich Meat, Poultry & Fish 23.8 g Use caution about 126 g WENDY'S, chicken nuggets Meat, Poultry & Fish 14.3 g Lower impact about 68 g WENDY'S, french fries Grains & Starches 39.7 g Needs care about 63 g White Beans Legumes 25 g Lower impact about 300 g White Bread Grains & Starches 49 g Lower impact about 45 g White Bread (frozen, reheated) Grains & Starches 46 g Lower impact about 45 g White cheese (feta or nabulsi) Eggs, Milk & Dairy 4.1 g Lower impact about 30 g White chocolate (piece) Sweets & Sweeteners 59 g Lower impact about 25 g White sugar Sweets & Sweeteners 100 g Lower impact about 10 g White Sugar (table sugar) Sweets & Sweeteners 100 g Use caution about 6 g White toast slice Grains & Starches 49 g Lower impact about 30 g Whole Milk Eggs, Milk & Dairy 4.8 g Lower impact about 350 g Whole milk powder Eggs, Milk & Dairy 45 g Lower impact about 25 g Whole Wheat Bread Grains & Starches 41 g Lower impact about 45 g Whole-Milk Yogurt Eggs, Milk & Dairy 4.7 g Lower impact about 350 g With Breadsticks (Nutella Ferrero) Grains & Starches 65.4 g Needs care about 38 g Yemeni mandi with chicken Meat, Poultry & Fish 21.3 g Use caution about 141 g Yemeni mandi with lamb Meat, Poultry & Fish 21.3 g Use caution about 141 g Yemeni meat stew Meat, Poultry & Fish 1.1 g Lower impact about 350 g Yemeni Sidr Honey Sweets & Sweeteners 80.8 g Lower impact about 31 g Yemeni Sumor Honey Sweets & Sweeteners 81.5 g Lower impact about 26 g Yoghurt Eggs, Milk & Dairy 4 g Lower impact about 200 g Yogurt low-fat Eggs, Milk & Dairy 5 g Lower impact about 170 g Yogurt parfait, lowfat, with fruit and granola Eggs, Milk & Dairy 15.9 g Lower impact about 149 g Yogurt whole milk Eggs, Milk & Dairy 4.7 g Lower impact about 170 g Yogurt, chocolate, nonfat milk Sweets & Sweeteners 23.5 g Needs care about 128 g Yogurt, greek, 2% fat, mango, chobani Fruits 11.8 g Lower impact about 100 g Yogurt, Greek, Blended, Coffee (Chobani) Beverages 18 g Lower impact about 150 g Yogurt, greek, blueberry, chobani Eggs, Milk & Dairy 12.8 g Lower impact about 100 g Yogurt, greek, nonfat, peach, chobani Fruits 11.9 g Lower impact about 100 g
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Why This Matters
After a meal, carbohydrate is broken down to glucose and absorbed into the blood; insulin then helps move it into cells. Foods that release glucose slowly produce a smaller, steadier rise. HbA1c reflects your average blood sugar over roughly the past three months. It is the anchor for the three control levels used throughout this site.
Turn food decisions into confident ones with Flona
Flona is your daily companion for insulin decisions — basal, rapid-acting, mixed or meal-based — and for estimating carbs at a glance. It is guidance to support you day to day, not a replacement for advice from your physician or diabetes care team.
Medical disclaimer: This article is for general education and is not medical advice. Ratings and portions are estimates derived from nutritional composition, not measurements of your own glucose response; individual responses vary. If you take insulin, confirm carbohydrate amounts against a nutrition label before dosing. Always follow the guidance of your own physician or diabetes care team.
How these ratings are produced: our safety estimate is derived from each food's nutritional composition — carbohydrate content, fibre, food category and physical form (liquid or solid) — combined with established diabetes nutrition principles and a realistic serving size. They are estimates for planning, not measurements of your own response and not a prescription. Individual responses vary considerably, so always follow your own clinician's advice.
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